2014 Moose Mugs and sub-2:40 Training Thread

Week done. Another 100m week (#4 this cycle) although I might be 1m short (log is in the office), but will run an extra mile tonight if I need to :-) quality of running in the week was ok with the mentioned 1) 5-4-3-2-1km tempo intervals; and the 2) 45min tempo at 6:00. Agree with TN, that the 45min at that pace was harder without AC then 1hr with! For me 6:00 pacing is key to breaking 2:40, so I need to get as comfortable as I can to that pace (on a mill).

Running this weekend was very easy, as i cut my 20m long run short to 16m due to lack of time. I also ran Sunday 11m w a friend, and pacing was mostly quite easy. the recovery week started Saturday, but can hit it hard again next weekend. This week a 75m cutback, w similar quality but no doubles and long runs.

Hey guys, doing a drive by post right now, will come back later with comments. Here was my week.

M: am - 4 easy (7:36) / pm - 8 easy (7:12)

Tu: 10 easy w/ random fartlek (6:29)

W: 10 easy (7:01)

Th: 7 total w/ 8x200m going every minute (35 avg)

F: 4 easy (7:12)

Sa: am - 9 total w/ 5k race (2nd OA - 15:29) / pm - 4 easy (7:21)

Su: 17 easy (6:58)

Weekly Total - 73 miles

Felt very off this week. Everything felt fast (except the long run, ironically). I took out my race (although far behind first place) in what I thought was going to be 4:45ish...nope, I split 4:59 the first mile and knew that this wasn't going to be my day. I pretty much ran 4:59's the whole way through. I'm happy with my place...1st was 15:01, and he's the same Brazilian professional who's been hanging around Orlando recently. But I'm not happy with the time, I know I'm in better shape than the 5k tells me. Oh well, chalk it up to an off day I suppose. The silver lining in this week was the long run. I expected to really trudge through this one, especially the day after a race, but I actually felt very comfortable and light on my feet.

Next race on the list is Reach the Beach in NH (team: Competitive Jerks!!) on Sept. 12-13.

cinnamon- Oh yeah, I've met Jonathan Pierce before. He's a fast runner in his own right, but he spends all of his time working these days. We had his group out to one of our Saturday runs to give a clinic and demo their work. Glad to hear a good referral.

Run-in-HK- That's the typical sign for my shoes too. Knees hurting... the shoes are always over 500 miles. My Ghost 6s are on clearance right now (Ghost 7s are out) so I've bought 5 pairs to stock up. No sense paying full price when you can get them on sale... we certainly go through enough shoes! Nice week again.

Pablo- You think it's the climbing mileage, summer heat, or just one of those training weeks? We can't always run our races to potential, but at least it didn't cost you any places.

M- 8mi@7:24

T- 8mi w/ 5mi tempo (5:55, 5:50, 5:47, 5:52, 5:54)

W- 8mi@7:33

R- URD

F- 8mi@7:19

Sat- 5.1mi@7:17

Sun- 15mi with AFC Half Marathon in 1:22:06

Total: 52 miles. Not a good week really. Work has been kicking my butt so I just couldn't get the mileage in and remain sane. This morning's half was brutally hot and humid, probably the worst of any half I've run. I played sacrificial lamb to my training partner and let him draft/run in my shadow. We were hoping to get him 1:19 and went through 10 miles in 60:30 but then the wheels came off. I know I'm not in top shape, but the effort level was really high in the heat and I was wilting. He still got a PR, but I'm convinced he can run 1:19.

Pablo - you can chalk it up to summer training, always happens a few weeks in a summer cycle.

Wayne - maybe an ofweek, but that is some good quality

I rand 94.2 miles with the runs of note were my Wednesday night relays where I ran 3x1mile at 6:09, 6:02 and 6:01 on a tough CC course, ran 20 miles on Friday pacing my daughter through her first one, then ran 20 again today mostly on trails.

Wayne: on my super ridiculously slow run after getting out of work this morning I was like with the conditions out!! Immediately thought of you, your friend and other folks at AFC. Brutal for sure. No doubt. Last year was humid but we had overcast the entire time. Hope work gets settled down - lots of people seem to be dealing with that lately. bleah.

Pablo: I still would have been cheering anyways. How far behind was 3rd?

Today was going to be a '0' day but I refused to have another week in the 50s. Got 65.

Never done mile repeats with 3 min recoveries before (that I can remember) so that was a nice treat! Held back on the last couple because I knew I was supposed to run a couple miles at a decent pace after the repeats and I didn't know how that was going to go. Anyways, fastest mile repeats ever so I'm happy and life is good. On my ridiculously slow miles this morning a guy gave me two thumbs up and he said something to the effect of 'nothing like a good run'. I was running 9:5x at the time. lol. However I said thanks and agreed.

On another string of graveyards so running will suck this week but I'm going to try and at least get easy runs in. And apparently still homeless. Thought I had a place booked through Airbnb but then the dude canceled on me.

swamp - Nice miles on a tough course. You are sure putting in some consistent miles.

cinnamon - I ran some extra loops at the end of my long run today to make sure I made it into the 60s. 50s are for slackers. lol I was thinking of doing that exact workout this week w/ 3 min recoveries. Are you saying the 3 min recovery is long or short...I can't tell. Hope you find a place to stay soon.

dkgg - Good to see you back in here. Heckuva week and great 10 miler! You are moving nicely. St Jude is on the docket in early Dec.

Really nice running in Memphis this week with excellent weather...until today. Left hammy was a little sore for the first couple of days after that 5 miler. The weather was so nice on Wednesday and I had the time so I just kept running for the pure joy of it. Hammy was all set by Thu so decided to go ahead with another 4 mile tempo workout on the 10k course. The course crosses 2 busy roads and I had to come to a full stop about 1.5 miles in. Re-accelerating was a bummer! Usually I manage to get the drivers to show a bit of grace by waving my hands and they let me through but it was too busy and everyone was angry about going to work. Romped up the false flat and into mile 4. Effort felt great. Today's long run was a whole different story. Summer decided to show up this morning. The low was 80F last night and the dewpoint was 74F by the end of today's run. I ate some yogurt before the run and my stomach was a bit off. On top of that I skipped my second water stop at mile 8 or so (first one at mile 5) and paid for that later. The plan was to go 15 miles for the progression segment but I was working too hard and cut it off after 14 miles. It was a good effort but it sapped me. It was a point to point into the wind and that didn't help either.

Pablo - Nice week. I would chalk up the race to your heavy training in last few weeks and also this week. The mileage is quite substantial considering your paces and quality. Still a good time for most of us!

Wayne - Sounded like rough HM. I run these kind of races quite often due to the heat here, and I never get used to the slog. Hope you recover well for the next race. I am always on the look-out for Adidas Bostons that go on sale, usually when a certain colour goes out of favour...

Swamp - Big week again and two 20m! I cannot handle too many of those in a short period. Well done though.

Cinnamon - Nice week including the miles and long run! I ran my sunday 11m ridiculously slow as well... was hot, but strangely enough running this slow also kind of fun (less pressure). Good luck with the housing.

DKG - That looks like a top-week to me. Solid 3x3 and great race. I was looking for a similar confidence boost, which is why I ran a 1hr time trial. Will do so again this week and make sure I go to a gym with AC, so I can finish!

I think we have similar targets. I was shooting for a 2:42, but with my progress and fact that I go for a pancake flat one, I will probably go for bust at 2:40... 6weeks to go, but still pretty stoked so hope I can keep it up. Key will be seeing progress in my tempo and long run sessions.

TN - Looked like a rough long run. Running outside in the heat is just so different! But that tempo was very solid.

dkgg: I definitely have been using current situations as an excuse to adjust and not complete a workout/week as planned. Hope the weather is decent and Good Luck at Crim.

Run-in-HK: how slow was your 'ridiculously slow'? Mine was 9:37. Was surprised the garmin even said that! I don’t mind running slow when the body says there is no other choice - but I would have enjoyed mine more if I hadn’t had a full tummy of bacon and eggs, toast, several glasses of milk and juice right beforehand. Felt (and looked like) I was running with a gut. Free breakfast at hotel so loaded up before they took it away.

TN: past mile repeats have been 60-90 sec rec. Maybe have had 2 min too. They were threshold type workouts I suppose. Someone my pace shouldn’t probably be doing mile repeats for speed but I like them. I think in the past when I’ve had 3 min I was probably doing like 1200s or something. Funny you cut your progression run a mile short, I cut mine short too. But at least we stayed out of the 50s

My legs were still dead on Tuesday after the 22 miler on Saturday and hills on Sunday. I couldn't get up to threshold speed so I pulled the plug on that workout. To make up for that, I went out for a good tempo run on Thursday.

I had a 21 miler with threshold and MP miles planned for Saturday but a friend convinced me to run a nearby 10K with lots of 'local elites' (30:00-33:00) so I did a pre-race shake-out on Saturday and then went out hard for a 10K PB. Turns out the course had a few more hills than I was expecting and I couldn't maintain 3:15/km and finished with 33:09. Still happy with the result considering the hills, heat, and being waist deep in marathon training. That time got me 9th place so it was a great field to run with!

RiHK: Great week -- the 45 min. run is still really solid, particularly given the context of the rest of your running.

pablo: sorry the race didn't go quite as planned. Good work sticking to the 4:59s though and getting what you could out of yourself for the day.

Wayne: Nice tempo. Sounds like Sunday was a rough day for a race. Nice gesture to pull your friend along to a PR.

Swamp: Quietly killing it. 2x20 milers -- very nice.

cinnamongirl: Great mile reps/tempo combo workout and a very nice progression on the long run, too. How is the coaching working out?

dkggpeters: Glad you came back to us -- I was wondering how things were going. That's a stellar week. Of all the days to double, you come back for more after a morning 24.5? Geez. Nice result on that 10-miler, too, btw. Good luck this weekend.

tn_weather: That's a great tempo -- 5:22? Dang. The progression looks good -- 14 is excellent.

cooperaa: Great week and that's really strong 10k. I guess things are feeling very good again!

This was a good time to do a bit of a cut-back after 10 weeks of constant building, and 5 weeks of 80 or more mpw. I was pleased with the 4-3-2-1 workout, though the last k was supposed to be faster I basically bailed when I hit a headwind. Still a decent effort overall. Anyway, I hope the singles and diminished mileage at the end of the week gave me some rest. Some serious running lies ahead.

Cinnamongirl - My run was in the same range, including walking breaks. The first 3 and last 3 were at fastish pace, but the middle with my friend was very relaxed :-)

Coopera - Ridiculous week with the mileage, killer tempo, and the race. You are lining up strongly for your marathon!

Amuse - Nice little break, and now you are rested well for the last stretch to your race! Good luck with the second part of the cycle.

I 'redid' my 10m time trial - tempo today in a gym with AC! It was hard but still comfortable 1hr at 6:00min/mile. Good confidence builder, as I never really struggled and could have held on longer. I really need to build up to 6:00min/mile as my treadmill MP, if I want to have a shot at 2:40... I will do some shorter faster mile intervals (5--6) later this week, but otherwise cutting back the miles and time on my feet this week.

I've got two other races lined up this year - a HM on Sept 7 and a 10K on Sept 20. The 10K should be a fun experience since it is also host to the Canadian 10K championship race so there should be lots of fast people to work with.

Bit jealous for you guys to have all these cool races nearby. No racing here in summer, as it is too hot, and nothing really suited for marathon training. Most races are hilly or trail oriented, which is simply not my cup of tea. In order to get a benchmark for my marathon in 7.5 weeks, I will redo my VO2 max and Lactate Treshold test next week. At least the VO2 max test will give me an indicator of my current fitness, and whether 2:40 is in the cards. The LT is always a good test to see how my HR (and LT) has moved at certain speeds. I agree with all the critics that this is an artificial imperfect tool, but it will give me some indication!

Very easy week for me in terms of mileage with only 70m, but was meant to be a cutback. I scrapped my run today as I didn't feel like it, but also because the week was heavy in quality. In terms of quality I ran the (1) 1hr time trial / tempo w 60min at 6:00min/mile; (2) 6x1mile at 5:40 pacing w 400m jog recovery; and (3) 16m long run w last 12.5m at 6:10 or kind of 99% MP. The tempo was hard, but still comfortable. The intervals were actually quite ok too, even though i am not used to running that pace. The longish run is getting comfortable at close to MP, which is a good sign although I hope to boost MP a little. I also do all the hard stuff on the mill, which distorts a little. So all in all a good cutback and feel fresh. Hopefully next week another 100m.

Nice quality work outs Run-in-HK. I was also, planning on loads of quality, but the dew points have been in the 70 to 75 range all week. So, did my usual August Como Park Relays on Wednesday, 10k total and I ran my 5x1k's all around 3:45. Did a Thursday 11 mile progression in 8:30 down to 6:30. Also, had another 20-miler on Saturday, which was my 3rd in 8 days. My total for the week was 90.4.

M: SRDTu: 8 miles easy with 8x30-second strides.W: 10.5 miles easy with 6x15-second hill sprints.Th: 18 miles with track workout. 8 mile warmup, followed by 6x1200m targeting 3:45/1200m (75-second laps) with 400m jog recoveries, then 4x400m targeting 68 seconds with 400m jog recoveries, and 2 miles cooldown. Splits were (3:46, 3:48, 3:49, 3:52, 3:49, 3:56) for the 1200s and (70.7, 72.3, 71.6, 71.0) for the 400s.F: 10 miles easy with 6x30-second strides.Sa: 24 miles with a 3-mile threshold interval after 8 miles warmup. I decided to extend this from a 22 miler into 24 so that I could be out for closer to three hours. I also skipped breakfast and only drank water to try a depletion run. Ended up at 2:45 (6:50/mile). Su: 10 miles recovery with 6x30-second strides.

You guys are animals. A good week for me is some of your cutback weeks.

Amuse- What do you think about workouts with fast track intervals, broken up by a 2 or 3 mile tempo run, and followed by more track intervals? I keep seeing elites doing them in Flotrack workouts.

Run-in-HK- I really like those hour long ~marathon paced tempo runs. I feel like they boost fitness a lot without feeling like you're killing yourself during the run.

cooperaa- That's a hell of a depletion run.

Swampangel- Nice week. Three 20s in 8 days... you feeling any ill effects from that?

M- 5.75mi recovery

T- AM: 8mi@7:43 PM: 8mi@7:53

W- 10.25mi@7:39 Double Peak Summit 1,794ft gain/loss

R- 8.5mi@6:57

F- 8mi@7:37

Sat- 18.5@7:12

Sun- 6.5mi@7:22

Total: 73.5 miles. I had the time this week so I decided to bump my mileage a bit. Only real workout was the trail run on Wednesday, which was a lot of fun. I'm really just base building right now and enjoying running whatever I feel like. I think I'm getting the itch back for fast running though.. I jumped into a 4 mile race as a fun run this morning and couldn't resist sprinting the finish.

Swamp - Good week and well done on 3x20m in 8 days! I haven't run many 20m this cycle (think 2), as it is too hot and find them a bit boring. I am counting on the accumulated miles to carry me through.

Coopera - Nice fast week again. I like all the strides and hill sprints you throw in. They do give a good stimulus on an easy day. I try to do at least 1-2 progression runs a week, to give slow runs something more. I also run those depletion runs, but usually not on purpose and just because I am badly organised ...

Wayne - Those trail runs are always a good break up and motivation builder. I do them sometimes as well, when the treadmill or asphalt grind gets too much. Good luck getting back with fast training.

I really do like those hour long tempos and Canova type long runs. They really challenge your endurance and concentration, and due to the around MP pacing, they are quite injury-remote and recovery-friendly. The shorter intervals remain my weakness, but probably not a weakness I will be able to fully address at my age (and motivation) anymore.

Wayne, I definitely need another cut back week. Since most of the miles were very slow, I have found it a challenge getting my speed back up. I think some rest followed by some serious racing ought to do the trick.

RiHK - really impressive consistent work from you. So many 100s. You definitely deserve a cutback. Looking fwd to your race and glad your knee issues were solved by new shoes.Cooper - nice week. I haven't done the depletion stuff on big miles before - did u feel when u ran out of glycogen? I have done depletion for a couple days and found running beyond miserable.Swamp - that's a lot of long runs in a short span. I find it hard to find the time - do you do them am/pm? Do you mix it up so as to keep from getting bored?Wayne - nice week and sounds like a great trail run - sounds like a big climb.

I'm checking back after being offline a bit. Did a couple weeks of lowish mileage but brutal hilly running in Maine so like 60 per week. The downhill stuff beat me up a bit and my hr seemed to consistently be avging mid to high 140s which is pretty high for me.

This last week I got back home and had to do the whole week on the mill. One thing I've learned from doing shorter distance races for the 1st time is that I'm really pretty slow (my 10k time doesn't seem to come close to lining up to my marathon PR). So I've been trying to do some quality work aimed at speeding up - we'll see hopefully it can help these to line up or even better maybe my marathon time will improve more. Thinking since its relatively early in the cycle that it should help. This week was lots of strides, fartleks and threshold interval stuff. Felt good but I'm sore. I did a 3x2m interval session at the end of my long run on Thursday that left me encouraged - felt good. Have another local hilly 10k next weekend hoping to shave off a little more time off my last one a month ago.

Swampangel: Somehow I missed the fact that that was your 3rd 20 miler in 8 days... you're nuts!

troutpan:The 24 miler wasn't as bad as I was expecting... maybe I didn't use up my glycogen stores? All I had for breakfast was a cup of coffee and then two bottles of just water during the run. If I'm to believe Strava, that run burned through ~3300 calories and I thought we typically only had enough stores for 2000 calories or about 2 hours of running. I wasn't in great shape at the end, but it didn't feel terrible either. I was definitely hungry and ate the fridge when I got home though. By the way, that's a good looking Thursday long run with the 3x2 intervals. Nice work!

Swamp: Twin Cities is coming up soon! You have more shorter races planned before then?

Troutpan: good to see you back after some more fun hill running in Maine. I think it's a nice mental break to get a change from the norm/everyday running routes. The hills there I'm sure must have been beautiful. And good for you too! I'm thinking about Maine Coast marathon in the Spring as it ends at my son's campus .. but that's a looong way off.

Amuse: coaching - couple things I would like different but bottom line is being met - being that he's paying attention and the plan is for 'me'. I can tell. Changes - would prefer less platitudes (is that the right word?). I told him first thing I didn't want a coach so I had a cheerleader but I still get too much 'great job' stuff. I would prefer objective comments about individual workouts and insight into what he sees. Another change I would like - being told beforehand if there's an unusually challenging workout in the plan. He says he doesn't want to set limits giving you any thoughts that you might not be able to complete the workout as planned. I told him I prefer honesty so I know the effort level expected. But other than that, good! Thanks for asking.

What else .. anyways, I agree with Wayne .. you're a bunch of animals - good work!! but Cooperaa you need to up your posting because Hare just isn't appropriate for you.

Found temporary housing a block from Balboa Park - Wayne or Amuse - if you could direct me to a good grassy area for around 8% 1 min hills or maybe they're everywhere?

Just over 60 and most runs were super slow but some with hills.

M: 8 mi (540 ft)

T: 10.25 mi (1000 ft)

W: 0

T: 12 mi (750 ft)

F: 7 mi w/10 x 30 sec fast

S: 16 mi (731) with 1st 7 mi easy (7:4x) then 5 x 1 mi getting faster with 1 mi easy between (626, 621, 617, 610, 602) finished this run just before the humidity turned 100% and pace and effort felt in harmony so I was happy with that.

S: 6 mi rec

Amuse: Mexico?? My early runs in the week were Chula Vista .. close enough?

Wayne: I really like the mixed-threshold workouts. It really opens a lot of avenues for interesting training, and most of us aren't looking at sharpening at a single distance anyway. The physiological rationale can be found in Magness's "Fallacy of Vo2 max" series.

troutpan: that's a really impressive Thursday run. I don't think I'd be able to do it.

cooperaa: Great week, once again. I would expect that the long run would feel worse than that. It seems to me that people running high mileage are never really 100% topped off on their glycogen stores anyway.

Swampangel: You have a great endurance base, so it will be cool to see if you can bring some speed back into the game.

This was supposed to have been the start of a pretty intense block but after a very good tempo on Monday I developed pretty significant pain in the left extensor tendon. I decided to take a day off and the rest of the week was spent managing the issue and rehabilitating it, so that by Sunday I was pretty much back to normal. Things could have been a lot worse.

My goal now is to have mileage in the 80s with 2 big workouts per week and then a third, shorter workout. Four weeks till taper!

lapped by cinnamongirl: nice week, and that's an interesting summary of your issues with the coach. Sounds like a work in progress, but promising. Balboa Park will offer a lot of hills but for 8% not many will be grassy. There will be a lot of hills well over 8%, too. You may have decent luck at Morley Field.

runinhk - Excellent workouts this week. Love them all. Those look like they are from the "5 key marathon workouts" from letsrun.

swamp - Summer is getting in the way of our workouts! Still a great week.

cooperaa - I love the 18 mile track day. Nice depletion run as well.

wayne - wth? I thought you had my back and then you go out and run around for the fun of it and crash through the 70 mile barrier? Nice trail run!

troutpan - That Maine running will break you down. Up...down...up down. Whereabouts were you? I like all the variety this week. Good luck with the 10k!

cinnamon - Love all the Great State of Maine connections. I would definitely agree with being told beforehand about a big workout. There is a certain amount of mental and physical prep needed for those types of workouts. Great news on the housing front. Nice Sat run.

Amuse - Excellent workout on Mon with a nice progression of pace and that is a super strong 20 miler as well. Glad you took care of that tendon straight away. Can't mess around with that stuff streak or no streak.

The schedule allowed for some extra running early in the week so I added some miles to those runs. Tried something a little different on Wednesday. Back when racing bikes we used a staple interval quite a bit - 5 on/ 3 off/ 2 on/ 1 off/ 1 on/ 2 off / 3 on. I converted the times and gave it a try. I was probably a little too aggressive given the weather so I decided to stop after just one set. This is sort of a mixed threshold set I think. Had a great run yesterday. The weather was even worse than the week before but I spent some extra time hydrating and prepping for the run leading up to Sunday. I carried a fuel belt bottle during the run that I refilled a couple of times and my wife met me with some cold water after mile 10. Even with the heat index approaching 100F I was able to get the paces under 6 min toward the end without too much strain. I was dumping water over my head for the last 4 miles and it helped.

Thanks for all the comments. I see all the amazing speed on this thread and it makes me realize I got 6 weeks to stop sloggin' and get runnin'. Honestly, I feel like I have been training for an ultra, not a marathon. I race a 10k on Labor Day, a half marathon on the 7th and will probably add one or two more 5 or 10k's in September. One other change, I just decided on was no more runs slower than 8:30. If I am too tired to run, then I will rest. Oh, with one exception, I am pacing my daughter on her next long run, that will be a slow one.

Trout - I am with you on the weakness in the shorter distances; I just lack the motivation to focus on those! I prefer the pain over 26m as opposed to the sheer agony of a 10K... nice week and like the tempo at the end of the long run.

Cinnamongirl - Nice looking week. Coaching seems ok, but indeed you do need feedback and some kind of structure, although I agree too much structure doesn't work. I plan my workouts only on the Monday of the same week.

Amuse - Glad the injury is ok now, but that was a great tempo! Time flies... only 4weeks left for you and 5 for me! Good luck this week w a big week. I am trying to do 2 quality workouts plus a bi-weekly fast long run.

TN - I checked the 5 key workouts, and I am doing them too slow ;-) Ah well... The 10K tempo is something I will probably try next week or so. Strong long run considering the heat. As to cycling, the Vuelta started and looks to be more exciting than the Tour if everyone can stay on their bike!

Swamp - In essence we both focus on mileage and less on the pace. For me the shorter speedy workouts don't work well, but the longer tempos / fast long runs go well. Hope you get to speed up in the next 6 weeks.

As to my week, planning 100m. Quality this week should be my VO2 max test and a longish 13-15m tempo with in/out miles (or 2k) at 105-95% MP (averaging MP). Long steady 20m in the weekend.

Re: coaching .. I have been just building strength and speed (I hope), with no real goal race distances so I have tried not to get too worked up about stuff (just run!) but I probably will now that I'm beginning to realize I'm training for a marathon again and will seek more input.

Looking forward to Saturday's run - 22 miles steady - will be on my favorite coastal route with rolling hills.

Swamp: thinking about you again .. I would just race the 10k on Labor Day and maybe one other 10k and call it good. Not that I should give advice <--I should probably just put this in my sig line

I don't have a direct point of comparison. It's really rare that I'm running steady 20s at this point, and if I do they tend to be on the easy side. Usually I do some sort of workout/tempo within the long run. I had planned on 10x90 secs. in/out ('ins' at about 6:10) but with the tendon issue I thought it best to hold back. This week I'll start to gather more useful data. The 3x4k was actually a good sign, compared with some prior cycles.

troutpan- A whole week on the mill. Ouch. If you discover the secret to alleviating the boredom, don't keep it to yourself!

cooperaa- I've always wondered, as we get more efficient and increase our running economy, shouldn't the amount of calories we burn while running decrease?

cinnamon- If you run in the mornings you'll probably see me. I run through Balboa Park almost every day. As for hills, the 6th Ave hill is great and you can run in the grass along the sidewalk. There's also the hill on Upas St just west of 28th that's pretty gnarly.

Amuse- Nice 20!

tn_weather- I have to sandbag! How else am I suppose to catch up to you?? I snuck in that 8th run last week and that really bumped my mileage. I'm thinking about doubling tomorrow to get an 8th run in this week as well. The good news for you is that I'm all miles and no quality. I couldn't even hang for a tempo run in the 5:40s yesterday.

I signed on to run a 10+10 with my training partner on Saturday. He's running Long Beach in October. The last 10mi will be 6:15-6:20... my brain tells me I'm in better shape than he is so it shouldn't be a big deal... but now I'm remembering that I haven't run a 20 miler since June 2012. It should be interesting, I'll hang on as long as I can.

cinnamon- If you run in the mornings you'll probably see me. I run through Balboa Park almost every day. As for hills, the 6th Ave hill is great and you can run in the grass along the sidewalk. There's also the hill on Upas St just west of 28th that's pretty gnarly.

I'm usually in the Park twice a day and I almost never see Wayne. He's stealthy. Notes on the above -- 6th ave probably averages 5% grade. There is a steep part on grass towards the bottom (off to the side) but I don't think it's long enough for 1 minute reps. Most of the steeper hills will be along the canyons, and they'll be dirt. Some are hard-packed but others have loose gravel.

Suddenly it seems bizarre to not only have 3 San Diego area runners on this thread, but that each of them seems to now live within about a mile of each other.

Originally Posted by WayneCA: cinnamon- If you run in the mornings you'll probably see me. I run through Balboa Park almost every day. As for hills, the 6th Ave hill is great and you can run in the grass along the sidewalk. There's also the hill on Upas St just west of 28th that's pretty gnarly.

I'm usually in the Park twice a day and I almost never see Wayne. He's stealthy. Notes on the above -- 6th ave probably averages 5% grade. There is a steep part on grass towards the bottom (off to the side) but I don't think it's long enough for 1 minute reps. Most of the steeper hills will be along the canyons, and they'll be dirt. Some are hard-packed but others have loose gravel.

Suddenly it seems bizarre to not only have 3 San Diego area runners on this thread, but that each of them seems to now live within about a mile of each other.

I'm not sure if I've seen Wayne or not - I'm not sure what you look like! I'm out mid-mornings due to working second shift. A muse - saw you both yesterday (from afar) and then again today (both on El Prado) and I gave you the sign this morning as I was heading to Morley Field but I guess you didn't know that was me - you were looking smooth! Unless there's another guy in the area with an awesome frock? Don't worry - I'm not a stalker. :-) I'm looking for a Meb sighting too. Many more runners here than where my apt is at.

Ended up on Morley Field Dr - turned out to be a perfect 1 min section between Park and Florida. Looks like it was 10-13% per Garmin. I got ranges at 0.14 mi with 75-100 ft. To me it seemed maybe closer to 8% but I have no clue and doesn't really matter. But if you guys have other data on that hill - please share. 'See' you guys out there! :-)

Good session today with 13m and 6x1.5km in/out with the in at 5:50 or 105% MP and the out at 6:24 or 90% MP. Felt fairly controlled and the 'recoveries' not too hard. Tuesday I did the VO2 max test with a 3min (1min rest) protocol going up in pacing from 12kph up untill LT was reached, and then pace up in 1min intervals to breaking point. No results yet, but I maxed out at 196bpm on a mill (very high), the VO2 max more or less the same but my running (pace) efficiency at LT has improved. Training still progressing, but I am longing for the taper!

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